How to get ripped biceps

How to get ripped biceps

Elbow flexion pooled

Equipment: dumbbells

1. Stand with a dumbbell in each hand, arms to your sides and feet spread to shoulder width.

2. As you exhale, make a simultaneous bending of your forearm, making sure that your arms do not move.
3. Return to the starting position while inhaling.

Curl concentrated

Equipment: dumbbells

1. Left leg resting on the knee, left leg bent at 90 degrees, a dumbbell in your left hand and left elbow resting on the inside of the left thigh.

2. As you exhale, make a flexion of the left forearm.

3. Return to the starting position while inhaling.

* Perform each side completely before changing.

Example: perform all the repetitions on the left before moving to the right side.

Alternating elbow flexion, sitting on a bench

Equipment: dumbbells & bench

1. Sitting on a bench, a dumbbell in each hand, arms at your sides.

2. Perform a bending of the left forearm, making sure that your arm does not move. In simultaneous, return to the starting position with your left arm and bend the right forearm.

This exercise takes place simultaneously. If a forearm moves, the other must be in motion.

Elbow flexion, resting on a ball

Equipment: ball & dumbbells

1. Right knee on the ground, left foot resting on the ground, the body resting on a ball and a dumbbell in your left hand.

2. As you exhale, perform elbow flexion.

3. Return to starting position while inhaling.

Perform each side completely before changing.

Example: perform all the repetitions on the left before moving to the right side.

Elbow flexion pooled, body resting on a ball

Equipment: ball and dumbbells

1. Feet resting on the wall, the body resting on a ball and a dumbbell in each hand.

2. As you exhale, make a simultaneous bending of your two forearms.

3. Return to starting position while inhaling.

Alternating elbow flexion, sitting on a ball

Equipment: ball & dumbbells

1. Sitting on a ball, a dumbbell in each hand and head straight.

2. Perform a bending of the left forearm, making sure that your arm does not move. In simultaneous, return to the starting position with your left arm and bend the right forearm.

* This exercise is carried out simultaneously. If a forearm moves, the other must be in motion.

Squat with elbow flexion pooled

Muscles: Legs and biceps

Equipment: ball and dumbbells

1. Standing slightly tilted backwards on a ball bearing, the feet forward (heels 35 cm from the wall) and a dumbbell in each hand.

2. Breathing in, do a knee bend until you reach a 90 degree angle.

3. Return to your starting position by performing a cluster flexion of the elbow and exhaling.

Elbow flexion (transverse)

Muscles: Biceps

Equipment: dumbbells

1. Stand with a dumbbell in each hand, feet shoulder width apart.

2. As you exhale, make a flexion of the right forearm, but instead to go straight, you will try to touch the opposite shoulder with the dumbbell.

3. Return to the starting position while inhaling. Repeat the other side.

When executing this movement, make sure that only your forearms are in motion.